8 Week Shred & Gain Program
TralliTrain
Embark on an 8-week fitness journey designed to transform your body and elevate your strength. This program combines cutting-edge workout techniques with expert nutritional guidance to help you achieve noticeable results. Whether you’re looking to shred fat, gain muscle, or boost your overall fitness, our comprehensive plan provides structured workouts, progressive challenges, and motivational support to keep you on track. Commit to 8 weeks and watch as you transform, strengthen, and succeed like never before!
A1
Lunge And Twist
2 x 30
A2
Side to Side Lunge
2 x 30
A3
Worlds Greatest Stretch
2 x 30
A4
Walk Outs
2 x 30
B1
DB Bench Press
15, 12, 10, 8 @ 40, 50, 60, 70 lb
B2
SA Bent Over Row
15, 12, 10, 8 @ 30, 40, 50, 60 lb
C1
DB Incline Bench Press
15, 12, 10, 8 @ 35, 45, 55, 65 lb
C2
Incline Row
15, 12, 10, 8 @ 30, 40, 50, 60 lb
D1
Cable Decline Chest Fly
15, 12, 10, 8
D2
Cable Lat Pull Down
15, 12, 10, 8
E1
Sit Up
3 x 20
E2
Bicycle Crunch
3 x 0:30
E3
Lying Straight Leg Raise
3 x 20
E4
Plank Hip Twist
3 x 0:30
A1
Walk Outs
2 x 30
A2
Worlds Greatest Stretch
2 x 30
A3
Side to Side Lunge
2 x 30
A4
Lunge And Twist
2 x 30
B1
Goblet Squat
15, 12, 10, 8 @ 40, 50, 60, 70 lb
B2
Alternating Reverse Lunge
4 x 10 @ 20, 30, 40, 50 lb
C1
DB RDL
15, 12, 10, 8 @ 30, 40, 50, 60 lb
C2
DB Side Lunge
4 x 10 @ 20, 30, 40, 50 lb
D1
Mini Band Glute Bridge
3 x 20
D2
Straight Leg Sit Ups
3 x 20
D3
Suitcase
3 x 20
D4
Russian Twist
3 x 20
A1
Walk Outs
2 x 30
A2
Worlds Greatest Stretch
2 x 30
A3
Side to Side Lunge
2 x 30
A4
Lunge And Twist
2 x 30
B1
Dumbbell Seated Shoulder Press
15, 12, 10, 8 @ 30, 35, 40, 45 lb
B2
Dumbbell Alternating Bicep Curl
4 x 10 @ 20, 25, 30, 35 lb
B3
Dumbbell Tricep Kickback
3 x 15 @ 15 lb
C1
Dumbbell Lateral Raise
3 x 10 @ 15, 20, 25 lb
C2
Tall Kneeling DB Front Raise
3 x 10 @ 15, 20, 25 lb
C3
Rear Delt Flys
3 x 10 @ 15, 20, 25 lb
D1
Cable Bicep Curl
3 x 15
D2
Cable Rope Tricep Extension
3 x 15
E1
Cable Rope Standing Overhead Extension
3 x 15
E2
Dumbbell Hammer Bicep Curl
F1
Cable Kneeling Crunch
3 x 20
F2
Leg Raises
3 x 20
A1
Lunge And Twist
2 x 30
A2
Side to Side Lunge
2 x 30
A3
Worlds Greatest Stretch
2 x 30
A4
Walk Outs
2 x 30
B1
Suitcase Squat
15, 12, 10, 8 @ 30, 40, 50, 60 lb
B2
Step Up
4 x 10 @ 20, 30, 40, 50 lb
C1
Barbell Hip Thrust
15, 12, 10, 8
C2
Curtsy Lunge
4 x 10 @ 30, 35, 40, 45 lb
D1
Cable Pallof Rotation
3 x 20
D2
Hanging Leg Raise
3 x 20
A1
Lunge And Twist
2 x 30
A2
Side to Side Lunge
2 x 30
A3
Walk Outs
2 x 30
A4
Worlds Greatest Stretch
2 x 30
Conditioning
B
HIIT Warm Up Circuit
2 Rounds 30 Seconds of each Jumping Jacks High Knees Squat to Touch Mountain Climbers Plank to Push 30 Seconds of rest
C1
Renegade Row
3 x 30
C2
Push Up
3 x 30
C3
Weighted V Up
3 x 30
C4
Weighted Suitcase
3 x 30
D1
Bodyweight Squat to Split Jump
3 x 30
D2
Bicycles
3 x 30
D3
Toe Touches
3 x 30
E1
Glute Bridge Press
3 x 30
E2
Birddog
3 x 30
E3
Rainbow Plank
3 x 30
E4
Side Plank Reach
3 x 30
Matt Tralli
Matt's talent and professionalism have attracted an array of high-profile clients, including names like Hugh Jackman, Dua Lipa, Tom Holland, Jacob Elordi, NFL Quarterback Mason Rudolph, and more. Training notable individuals has enriched his experience and expertise, enabling him to provide exceptional guidance to all his clients.
There is never a better time to become a better version of yourself. You have the opportunity to change your habits and it starts with your fitness. Be consistent and the results will come!
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